If you want to follow Dwayne “The Rock” Johnson’s training program to build muscle and strength, you can get it here.
I’ve watched plenty of Rock’s training videos and formulated a weekly exercise plan and will share it in this article.
This program will have five sessions per week, focusing on every body part specifically. For example, Chest on Day 1, Back on Day 2, Legs on Day 3, Shoulders on Day 4, and Arms on Day 5.
I’ll also put out The Rock’s workout plan PDF at the end. You can download and use it offline.
The Rock’s Training Plan Summary
Split Type | Muscle Group Split (One body part a day) |
Workout Type | Weight Training |
Sessions/week | 5 (Mon, Tue, Wed, Fri, & Sat) |
Duration/Session | 90 minutes |
Workout Goal | Increase Strength & Hypertrophy |
Program Difficulty | Moderate to High |
Experienced Needed | Intermediate |
Target Gender | Male |
Suitable Age Group | 20s & 30s |
Program Duration | 12 Weeks |
5-Day Dwayne Johnson Workout Routine to Gain Mass
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: OFF
- Friday: Shoulder
- Saturday: Arms
- Sunday: OFF
This schedule allows you to focus on every muscle group specifically and helps you build a strong, jacked, and symmetrical body.
INSTRUCTIONS:
- Warm up before lifting heavy weights to increase blood flow and reduce muscle stiffness. You can do resistance band exercises, dynamic stretching, and light resistance training (one set of each exercise with lightweight before lifting heavy) to have an effective warm-up session.
- Rest for 1-2 minutes between sets. Shorter rest time during single-joint exercises (like biceps curls, leg extension, triceps extension, and leg curls) and longer rest periods during multi-joint exercises (such as bench press, overhead press, squats, and deadlifts).
- Pre-Workout: It is a high-volume workout plan, and you need the energy to do well. That’s why I suggest consuming pre-workout meals or supplements to enhance your performance—for example, oatmeal, protein smoothie, protein bars, bananas, and whole wheat bread.
- Post Workout: After completing intense training, you have to consume a high-protein meal to help recover your muscles quicker. For example, you can take whey protein, boiled eggs, chicken kebab or breast, and oatmeal.
Let’s uncover the workout routine.
Monday – Chest Workout
Exercises | Sets | Reps |
---|---|---|
Incline Barbell Bench Press | 4 | 12, 10, 8, 6 |
Flat Bench Dumbbell Press | 4 | 12 |
Hammer Strength Press | 4 | 12 |
Flat Bench Dumbbell Fly | 3 | 12 |
5A Cable Crossovers | 3 | 15 |
5B Bar Dips | 3 | Failure |
Tuesday – Leg Workout
Exercises | Sets | Reps |
---|---|---|
Leg Extensions | 4 | 25 |
Leg Press | 4 | 25 |
Walking Lunges | 4 | 20/leg |
Machine Hack Squat | 4 | 20 |
Romanian Deadlift | 4 | 12 |
Lying Leg Curls | 4 | 12 |
Standing Calf raise | 5 | 25 |
Seated Calf Raise | 5 | 25 |
Wednesday – Back Workout
Exercises | Sets | Reps |
---|---|---|
Pull Ups | 4 | AMRAP |
Hammer Strength Row | 4 | 12 |
Close Grip Pulldown | 3 | 12 |
*Seated Cable Row | 3 | See below |
Straight-arm Pullovers | 4 | 12 |
One Arm Dumbbell Row | 4 | 10/side |
*Dumbbell Shrugs | 4 | 15 |
*Seated Cable Row (dropset): Perform 4-6 reps, lower the weight by 10-20% and do 4-6 reps, drop the weight again, and perform till failure. That’s one drop set. Repeat three times.
*Dumbbell Shrugs: Hold for 15 seconds at the top in the last rep of each set.
Friday – Shoulder Workout
Exercises | Sets | Reps |
---|---|---|
Hammer Strength Shoulder Press | 4 | 12, 10, 10, 8 |
Seated Dumbbell Overhead Press | 3 | 10 |
*Standing Side Delt Raises | 4 | See below |
Single-arm Cable Lateral Raises | 3 | 10 |
Rear Delt Machine Fly | 4 | 12 |
Bent-over Lateral Raises | 4 | 12 |
*Standing Side Delt Raises: Perform drop sets. Grab dumbbells and perform 6 reps, lower the weight and do 6-8 reps, and drop weight again and aim for as many as possible.
Saturday – Arm Workout
Exercises | Sets | Reps |
---|---|---|
EZ Bar Preacher Curls | 4 | 12 |
Standing Barbell Curls | 4 | 12 |
Alternating 1-arm DB Curl | 4 | 12 |
Triceps Pushdowns | 4 | 12 |
Overhead Extensions | 4 | 12 |
Bar Dips | 4 | 12 |
Who Can Follow The Rock’s Workout Plan?
This Dwayne Johnson exercise plan is only for experienced lifters who have been exercising for a while and want to increase strength and mass.
Beginners and people with injuries should avoid it and instead, they can try this minimalist workout plan.
The Bottom Line
Dwayne The Rock Johnson is an actor, influencer, businessman, former WWE superstar, and most importantly a fitness enthusiast who loves training frequently throughout the years.
His jacked, proportion and huge physique inspire millions to try the way he trains. That’s why many people want to follow his workout routine to grow muscle and strength.
Dwayne Johnson follows various training plans depending on his fitness goal. His exact workout routines are not publicly available, so I’ve created the program using his workout videos.
Those looking for an exercise plan inspired by Dwayne Johnson can download this PDF.